September 22, 2017

Healthy Fall Recipe – Carrot and Apple Soup

It is officially fall! With the first day of autumn upon us, learn how to bring in the new season with a soup that combines some of the best flavors of fall.

Carrot and Apple Soup


  • 1 Tbsp canola oil
  • 1 medium onion, chopped
  • 1 medium leek, white part only, rinsed well and chopped
  • 1 lb carrots, peeled and cut into ½-inch slides
  • 1 tart apple, peeled, cored and chopped
  • 3 cups fat-free, reduced-sodium chicken broth
  • salt and freshly ground black pepper
  • 3 Tbsp minced fresh mint leaves, for garnish
  • ¼ tsp dill weed, dried


  • In a Dutch oven or large, heavy pan, heat the canola oil over medium-high heat until hot. Add the onion and leek and sauté for about 4 minutes, until the onion is translucent.
  • Mix in the carrots and apple. Reduce the heat to medium-low, cover, and cook for 5 minutes, stirring often. Add the broth, cover and bring to a boil over high heat. Then reduce heat to low and simmer for about 30 minutes, until the carrots are very soft.
  • Remove the pot from the heat and set the soup aside to cool slightly.
  • In a blender or food processor, puree the soup in batches until smooth. Return soup to pan and heat to very hot before serving. If soup is too thick, add more broth, as desired.
  • Season to taste with salt and pepper and serve, garnishing each serving with mint.

Nutritional information:

  • 92 calories
  • 4 g fat
  • 15 g carbohydrate
  • 3 g protein
  • 4 g dietary fiber
  • 84 mg sodium

Serves 6

Recipes reviewed by Mary Lindsey Jackson, RD, LDN, Clinical Nutritionist Educator for Mission Weight Management — or (828) 213-4100

Recipes courtesy National Heart, Lung and Blood Institute.